Black & Blue Quesadillas

Ingredients
Cooking spray
1/3 cup thinly sliced red onion
4 fat-free flour tortillas (for a healthier choice, I always buy whole wheat tortillas)
1/2 pound thinly sliced low-sodium deli roast beef (such as Boar's Head)
2 tablespoons crumbled blue cheese
4 teaspoons balsamic glaze (such as Gia Russa)
Preparation
1. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion; sauté 3 to 4 minutes or until tender and lightly browned. Remove from heat.
2. Top half of each tortilla evenly with beef, onion, and cheese. Fold tortillas in half.
3. Return pan to heat. Coat pan and both sides of quesadillas evenly with cooking spray. Place 2 quesadillas in pan; cook 2 to 3 minutes on each side or until browned. Repeat procedure with remaining quesadillas. Cut each quesadilla into 4 wedges; drizzle with 1 teaspoon glaze.

Nutritional Information
Calories:233

Fat:4g
Protein:20.3g
Carbohydrate:27.9g
Fiber:2.3g

Grilled Ham, Muenster & Spinach Sandwiches

Just a note! Make sure to look at the categories of the food (on the right hand side of the blog & at the bottom of each post). This one is 5 ingredients or less. La la la love it.

Ingredients
8 (3/4-ounce) slices crusty Chicago-style Italian bread (about 1/2 inch thick), toasted
8 ounces thinly sliced lower-sodium deli ham (such as Boar's Head)
4 (1-ounce) slices reduced-sodium Muenster cheese (such as Alpine Lace)
2 cups fresh baby spinach
1/4 cup mild chowchow (such as Braswell's)
Cooking spray
Preparation
1. Layer each of 4 bread slices with 2 ounces ham, 1 slice Muenster cheese, 1/2 cup baby spinach, 1 tablespoon chowchow, and 1 bread slice.
2. Heat a large nonstick skillet over medium-high heat. Coat sandwiches with cooking spray; add to pan. Cook 2 minutes on each side or until browned and cheese melts. Cut sandwiches in half, if desired. Serve immediately.

Nutritional Information
Calories:315

Fat:11g
Protein:20.8g
Carbohydrate:32.4g
Fiber:1.7g

Apricot-Lemon Chicken

Prep: 4 minutes; Cook: 14 minutes; Yield: 4 servings (serving size: 1 chicken breast half and about 1 1/2 tablespoons apricot-lemon sauce)
Ingredients:
1 teaspoon curry powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
1/3 cup apricot spread (such as Polaner All Fruit)
2 tablespoons fresh lemon juice
2 tablespoons water
2 teaspoons grated lemon rind
Preparation:
1. Combine first 3 ingredients in a small bowl; rub mixture over chicken.
2. Place a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Cook chicken 6 minutes on each side or until done. Remove chicken from pan, and keep warm.
3. Add apricot spread, lemon juice, and 2 tablespoons water to pan, stirring until smooth. Cook over medium heat 1 minute. Spoon sauce over chicken; sprinkle with lemon rind.
Nutritional Information:
Calories:
245 (8% from fat)
Fat:
2g (sat 0.6g,mono 0.5g,poly 0.5g)
Protein:
39.4g
Carbohydrate:
14.5g
Fiber:
0.3g

Cumin-Spiced Chicken with Chunky Tomato Sauce

Prep: 2 minutes; Cook: 15 minutes; Yield: 4 servings (serving size: 1 chicken breast half and about 1/4 cup tomato sauce)
Ingredients:
Cooking spray
4 skinless, boneless chicken breast halves
3/4 teaspoon ground cumin, divided
1/4 teaspoon salt
1 (10-ounce) can mild diced tomatoes and green chiles, undrained
3/4 cup (3 ounces) preshredded reduced-fat Mexican blend cheese
2 tablespoons chopped fresh cilantro
Preparation:
1. Preheat broiler.
2. Heat a large ovenproof skillet over medium-high heat; coat pan with cooking spray. Sprinkle both sides of chicken evenly with 1/2 teaspoon cumin and salt; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.
3. Add 1/4 teaspoon cumin and tomatoes to pan; cook 1 minute. Return chicken to pan; spoon tomato mixture evenly over chicken. Sprinkle evenly with cheese; broil 2 minutes or until cheese melts. Top with cilantro.
Nutritional Information:
Calories:
253
Fat:
6g
Protein:
45.9g
Carbohydrate:
2.7g
Fiber:
0.9g

Grilled Chicken and Pineapple Sandwiches

Prep: 6 minutes; Cook: 10 minutes
Yield: 4 servings (serving size: 1 sandwich)
Ingredients:
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray
1/4 cup fresh lime juice (about 2 limes)
4 (1/2-inch-thick) slices fresh pineapple
4 (1.5-ounce) whole wheat hamburger buns, toasted
Light mayonnaise (optional)
4 large basil leaves
Preparation:
1. Prepare grill.
2. Sprinkle chicken evenly with salt and pepper. Place chicken on grill rack coated with cooking spray; grill 5 to 6 minutes on each side or until done, brushing occasionally with lime juice. Grill pineapple 2 to 3 minutes on each side or until browned.
3. Spread mayonnaise on bottom halves of buns, if desired. Top each with 1 chicken breast half, 1 pineapple slice, 1 basil leaf, and 1 bun top. Serve immediately.
Nutritional Information:
Calories:
333 (11% from fat)
Fat:
4g (sat 0.9g,mono 1g,poly 1.4g)
Protein:
43.4g
Carbohydrate:
30.5g
Fiber:
4.1g

Grilled Chicken with Rustic Mustard Cream

I'm finding treasures on the Cooking Light site right now. All chicken, all 5 ingredients or less...

Prep: 6 minutes; Cook: 12 minutes; Yield: 4 servings (serving size: 1 chicken breast half and 1 tablespoon mustard cream)
Ingredients:
1 tablespoon plus 1 teaspoon whole-grain Dijon mustard, divided
1 tablespoon olive oil
1 teaspoon chopped fresh rosemary
1/4 teaspoon salt
1/4 teaspoon black pepper
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
3 tablespoons light mayonnaise
1 tablespoon water
Rosemary sprigs (optional)
Preparation:
1. Prepare grill.
2. Combine 1 teaspoon mustard, oil, and next 3 ingredients in a small bowl; brush evenly over chicken. Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until done.
3. While chicken grills, combine 1 tablespoon mustard, mayonnaise, and 1 tablespoon water in a bowl. Serve mustard cream with grilled chicken. Garnish with rosemary sprigs, if desired.
Nutritional Information:
Calories:
262 (34% from fat)
Fat:
10g (sat 1.8g,mono 4g,poly 3g)
Protein:
39.6g
Carbohydrate:
1.7g
Fiber:
0.2g

Pear-Walnut Sandwiches

mmmmmmazing.

Prep: 15 minutes
Yield: 4 servings (serving size: 1 sandwich)
Ingredients:
1/2 cup (4 ounces) tub-style light cream cheese
8 (1.1-ounce) slices cinnamon-raisin bread, toasted
2 tablespoons finely chopped walnuts, toasted
2 Bartlett pears, cored and thinly sliced
1 cup alfalfa sprouts
Preparation:
1. Spread 1 tablespoon cream cheese evenly over each of 8 bread slices. Sprinkle 1/2 tablespoon walnuts evenly over each of 4 bread slices. Top each evenly with pear slices, sprouts, and 1 bread slice. Cut each sandwich in half diagonally.
Nutritional Information:
Calories:
335 (29% from fat)
Fat:
11g (sat 3.7g,mono 0.4g,poly 1.8g)
Protein:
8.7g
Carbohydrate:
52.2g
Fiber:
5.9g

*for a healthier option, replace raisin bread with whole wheat bread.

*i'll replace the pears for green apple slices sometimes & add turkey. it's all good in the hood. mix it up.

Chicken-Tortilla Pie

So many good things about this. Fast, healthy & only calls for 5 ingredients. WOOT WOOT!

*from cooking light website

Prep: 13 minutes; Cook: 10 minutes
Yield: 4 servings (serving size: 1 wedge)
Ingredients:
2 cups shredded cooked chicken breast
1/4 cup Fresh Salsa
1 cup spicy black bean dip (such as Guiltless Gourmet)
4 (8-inch) whole wheat tortillas (such as Tumaro's)
1/2 cup (2 ounces) reduced-fat shredded Monterey Jack cheese
Cooking spray
Preparation:
1. Preheat oven to 450°.
2. Combine chicken and salsa in a medium bowl.
3. Spread 1/4 cup black bean dip over each tortilla. Top each evenly with chicken mixture and 2 tablespoons cheese. Stack tortillas in bottom of a 9-inch springform pan coated with cooking spray. Bake at 450° for 10 minutes or until thoroughly heated and cheese melts. Remove sides of pan. Cut pie into 4 wedges. Serve immediately.
Nutritional Information:
Calories:
380
Fat:
11g
Protein:
39.9g
Carbohydrate:
28.7g
Fiber:
12.2g

Parmesan Pasta With Chicken and Rosemary

Steph & I made this one in Texas. It was good! Even my picky little brother loved it & has asked me to make it again!

Serves 4 Hands-On Time: 15m Total Time: 15m
Ingredients
12 ounces (3 cups) orecchiette pasta (i always use whole wheat pasta so it's healthier)
1 3 1/2- to 4-pound rotisserie chicken
2 tablespoons chopped fresh rosemary
3/4 cup grated Parmesan
kosher salt and pepper
Directions
Cook the pasta according to the package directions.
Shred the chicken, using a fork or your fingers, while the pasta cooks. Discard the skin and bones.
Drain the pasta, reserving 1 1/4 cups of the water. Return the pasta to the pot.
Add the reserved pasta water, chicken, rosemary, 1/2 cup of the Parmesan, 1/2 teaspoon salt, and 1/4 teaspoon pepper to the pot. Stir over medium-low heat until the sauce has thickened slightly, about 2 minutes.
Divide among individual bowls and sprinkle with the remaining Parmesan.

Green Goddess Rice

I love Claire Robinson's show on Food Network, "5 Ingredient Fix." Haven't made this yet, but it looked so good! And why not try it? It's so easy & only calls for 5 ingredients!

Ingredients
1 1/2 cups rice
salt
1 small avocado, peeled, pitted, and coarsely chopped
1 cup packed fresh basil leaves
1 lemon, juiced
3 tablespoons extra-virgin olive oil
1/4 cup water
Freshly ground black pepper
Directions
Make rice according to directions. Remove from heat and let stand, covered, for 10 minutes.
Meanwhile, put the avocado, basil, lemon juice, oil, and 1/4 cup water in the jar of a blender and puree; season generously with salt and pepper. Add more water and puree until the mixture is the consistency of sour cream.
Fluff the rice with a fork and gently fold the green dressing into the warm rice. Taste and add more salt and pepper, if necessary. Serve immediately